A.
Every 2min for 10min:
5 Snatch Grip Sots Press
(5-10lbs heavier than last week)
B.
Every 2 min for 12min:
3 Split Jerks
*Start moderate and build into a heavy set
C.
CGBP
8, 6, 4, 2, 15
*2min rest between sets. AHAP each set.
D.
4 Rounds for completion:
ME Strict Ring Dips (3131)
8 Single Arm Dumbbell Rows (per arm, AHAP)
*pay close attention to tempo on ring dips, no kipping, each rep should take 8sec
E.
Open Workout 14.1
10min AMRAP:
30 DUs
15 Power Snatches (75, 55)
*Goal of this WOD is good positions on the snatches. Don’t rush the reps. Think slow smooth reps and focus on constant movement. Vertical bar path on snatches. Don’t catapult it with the hips. This can be bad for the shoulders, especially at high reps.
A- still struggling with this movement- poor shoulder mobility. worked with the trainer bar and 45 lb bar.
B- worked up to 215
C- 165, 175, 185, 195, 145
D- 53 lb KB, 2-3 ring dips
A. 15-25-35-45-50
B. 95-135-165-186-205-225(f)
C. 185-205-225-235-135(sketchy)
D. 4-4-4-3 on dips. 53 KB on rows
E. 6 rounds. Good lord.
A. Up to 75
B. 135,145,155,165,175,185
C. 115,135,150,160,105
D. 6,5,4,4; 53lb kb
E. 3 rounds and 12 snatches
DU weren’t there again.
A: 45, 65, 65, 75, 75
B: 95, 135, 155, 175, 185, 185
C: 155, 175, 185, 205, 155, felt good
D: 4, 6, 6, 4 53 kb
E: 5 rnds 30 dubs. 255, 7 short of last times’ 262. And worse, Holly beat me by 3 reps. Jk, good job Holly! Needed the cardio, though. Felt good!